Eatwell Shopping List

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

This shopping list is for two people, and provides the ingredients to make all the meals and recipes for Week 1 in Eatwell Everyday. Most of the recipes in Eatwell Everyday are for two people, though if you are only shopping and cooking for one person you could either half the quantities in this list or freeze the left over portions. 

If you don’t usually have all your meals at home, you won’t have to buy everything or as much of the foods on this list. 

You also don’t have to buy all these ingredients at one time, doing your shopping over a few trips will stop things like fresh fruit going off before you have had a chance to eat it.

Fruit and vegetables

  • 10 bananas 
  • 8 apples (2 apples are used in the apple crumble recipe)
  • 8 oranges 
  • 250g pack of grapes 
  • 250g pack of dried fruit 
  • 2 litres of fresh unsweetened fruit juice 
  • 2 tins of vegetable soup (Check the front of pack nutrition labels and choose varieties which are lower in fats, sugar and salt)
  • 1kg of a variety of vegetables to serve alongside main meals, e.g. bag of mixed veg, carrots or peas. 

Top tip

Frozen or tinned varieties are just as good as fresh, last much longer and can often be cheaper. Pick plain varieties, without added sugar or salt.

Fresh fruit salad

  • 4 strawberries
  • 1 kiwi fruit 

Top tip

If you can’t find small enough portions, a tin of mixed fruit in juice is just as good.

Main meals and lunch recipes

  • 4 onions
  • 3 peppers, any colour
  • 5 carrots
  • 2 medium tomatoes
  • 3 small courgettes
  • 1 bulb of garlic
  • 100g mushrooms
  • 110g green beans
  • 100g broad beans
  • 180g of sweetcorn
  • 2 tins (400g each) of chopped tomatoes

Top tip

Remember that you can substitute any of these for frozen or tinned varieties. Pick plain varieties, without added sugar or salt.

Simple salad

  • Small bag of mixed lettuce leaves
  • Bunch of spring onions
  • Cucumber portion (You will also use a small amount of the cucumber to make the raita.)
  • 12 cherry tomatoes 

Potatoes, bread, rice, pasta and other starchy carbohydrates

  • 2 baking potatoes
  • 800g potatoes 
  • 2 large loaves of plain bread (Choose wholemeal options where possible, as they contain more fibre than white versions)
  • 8 plain bread rolls 
  • 330g reduced fat oven chips (You will probably have to buy more of these foods than what you need for the week)
  • 340g frozen ready to roast potatoes 
  • 330g pasta 
  • 200g rice
  • 60g porridge oats 
  • 6 oatcakes 
  • 4 poppadoms
  • 2 pitta breads
  • 2 mini plain naan breads
  • 4 slices of garlic bread 
  • 280g low sugar and salt plain cereal (You could try plain whole wheat bisks or malted wheat flakes)

Dairy and alternatives

  • 2200ml of semi-skimmed / skimmed milk – around 4 pints (This should be enough milk for adding to teas and coffees as well as at breakfast time)
  • 3 low fat natural yogurts 
  • 2 low fat fruit yogurts 
  • 1 small block (about 200g) of cheese 

Beans, pulses, fish, eggs, meat and other proteins

  • 200g lean diced beef (If you have to buy bigger packs, you can portion them out and keep them in the freezer for next week. You can also cook double quantities and freeze the extra for a quick and easy meal.)
  • 100g lean beef mince 
  • 4 rashers of bacon 
  • 200g turkey mince 
  • 2 frozen breaded haddock 
  • 2 salmon fillets (You can buy fresh or frozen fish)
  • 1 whole chicken (You can freeze the extra from the whole chicken before using the carcass in the soup, or buy a packet of chicken breasts instead and use low salt stock cubes for the soup instead.)
  • 1 tin of tuna (about 160g), tinned in water 
  • 6 eggs 
  • 1 tin (about 400g) of reduced sugar and salt baked beans 

Small amounts of additional store cupboard items used in eatwell everyday

  • Plain white flour 
  • Caster sugar 
  • Curry powder
  • Mixed dried herbs 
  • Vegetable oil 
  • A small tub of reduced fat spread
  • Mayonnaise 
  • Tomato ketchup 
  • Hummus
  • Mango chutney 
  • Mint sauce 
  • Soy sauce
  • Worcester sauce 
  • Jam

Top tip

Limit items such as chocolate, sweets, sugary drinks and savoury snacks in your shopping basket.

Make your weekly shop easier by ordering online. You can start by visiting any of the supermarket links below:

Aldi
Asda
Lidl
Morrisons
Sainsbury's
Tesco

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